For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Week Overview
This is the week of Individual Quarterfinals.
I want all 18-34 y/o athletes, regardless if they have qualified for Quarterfinals or not, complete the Quarterfinals test and follow this week’s programming as prescribed.
This will allow you to experience taking on a battery of tests in the format dictated by CrossFit, providing invaluable learning opportunities.
Then next week (starting Monday, March 21) we will have a short deload before starting fresh in “off-season” training. More information will be released about that training cycle next week.
For now, focus on executing your best on the Quarterfinal tests.
For Masters Athletes: If you have not qualified for Quarterfinals, complete the individual Quarterfinals as a training piece, and start back into normal training next week just like all the 18-34 athletes.
If you are a Masters athlete who qualified for Quarterfinals, please reach out to me here, and I will help coach you individually through Quarterfinals before you merge back in with the main track of programming.
Monday, March 21
[Moderate Training Day]
12:00 @ Warm-Up Pace
-10 Prone PVC Dislocate
-10 Boot Strappers
-5 Thrusters; empty bar
A. For Time
-8 Snatch
-12 Clean & Jerk
-24 Deadlift
*barbell weight = 80% of 1RM Snatch
B. EMOM, Until RPE 9.5: 1 Front Squat
*start at 135/95 and add 20/10lb per minute
C. 2 Sets: (full rest b/w)
For Time
-3 Rope Climbs 15ft
-12 HSPU; 3.5/2″ Deficit*
*modify as needed to complete these sets with only 1-2 breaks
+
Tuesday, March 22
[Light Training Day]
3 Rounds @ Warm-Up Pace
-90 Single Unders
-9 Calorie Row
+
[0:00-10:00]For Time (8min Cap)
-150 Double Unders*
-50 Calorie Row
-150 Double Unders
*cap at 4min mark
[10:00-12:00]Max Distance HSW (25ft Lengths)
(scale: Max Wall Walk) [18:00-30:00]
AMRAP 12:00
-8/6 Calorie Row
-30s Rest
+
3 Rounds
-1:00 Foam Roll Lats
-1:00 Couch Stretch / side
-0:20 2-Way Neck Stretch / side
Wednesday, March 23
[Light Training Day]
EMOM 9
1) 40s Row @ Smooth Pace
2) 40s Ski @ Smooth Pace
3) 40s AirBike @ Smooth Pace
+
A. E90s, Until you reach 80%
-1 Snatch
*start with empty bar and add 5-10lbs / set
-4 Bar-Facing Burpees
B. [15:00 Clock] Deep Practice
Hanging Gymnastics Skill Refinement
Coach’s Notes: The goal of this time is to perfect your weakest hanging gymnastics movements that are in your repertoire (e.g. RMU, BMU, CTB, TTB).
Find a video of an athlete with a similar build and size as you and compare their technique against the video you take of yourself.
Review / compare between small sets of the movement.
Do not perform more than 200% of rep max in any given movement.
C. O2 Reload
5 Rounds [25:00]
-3:00 Choice Cyclical; Nasal, Easy
-2:00 Stretch / Foam Roll; Choice
D. Banded Shoulder Health Routine
Thursday March 24
Quarterfinals Event Strategy
Quarterfinals Day 1/4
I will update here with strategy, order of events, etc.
Friday, March 25
Quarterfinals Day 2/4
I will update here with strategy, order of events, etc.
Saturday, March 26
Quarterfinals Day 3/4
I will update here with strategy, order of events, etc.
Sunday, March 27
Quarterfinals Day 4/4
I will update here with strategy, order of events, etc.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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